VO2max 6x3.5 (30sec. Hard-Start/Fast-Start) - Advance

• Cycling
• 1hTime
• 94Stress
• 0.97Intensity
• 35Popularity

About this workout

This VO2 max workout pushes you to 120% FTP for 3-minute intervals, with short recoveries that keep your heart rate high, making it perfect for enhancing your aerobic ceiling and preparing for those tough climbs or fast group ride surges. Incorporate these brutal intervals into your routine to build the capacity you need for race day and high-intensity efforts.

Workout structure

• 3 min @ 50% (50w)
• 2 min @ 65% (65w)
• 1 min @ 130-110% (130-110w)
• 1 min @ 50% (50w)
• 1 min @ 140-120% (140-120w)
• 1 min @ 50% (50w)
• 1 min @ 150-130% (150-130w)
• 5 min @ 60% (60w)
• 30 sec @ 150-120% (150-120w)
• 3 min @ 120% (120w)
• 3 min @ 50% (50w)
• 30 sec @ 145-120% (145-120w)
• 3 min @ 120% (120w)
• 3 min @ 50% (50w)
• 30 sec @ 140-120% (140-120w)
• 3 min @ 120% (120w)
• 3 min @ 50% (50w)
• 30 sec @ 135-120% (135-120w)
• 2X
  • 3 min @ 120% (120w)
  • 3 min @ 50% (50w)
  • 30 sec @ 130-120% (130-120w)
• 3 min @ 120% (120w)
• 9 min @ 60-50% (60-50w)